Anyone who has tossed and turned through a hot night will tell you there's only so much relief to be had from endlessly turning your pillow over so you can lay your head on the cool side.
More than just the irritation of being uncomfortable, there are good reasons why staying cool is important for a good night's rest. To get a truly restful night's sleep your body's core temperature needs to drop a little; if it remains too high it can affect the quality of the sleep you get.
Experts suggest that the best temperature for sleep is around 15 to 20 degrees Celcius, so if nights remain warmer, sleep can suffer. The good news is, there are steps you can take to make hot nights less uncomfortable and more restful.
1. Think ahead
If warmer temperatures are predicted overnight, one of the first things you can do is keep your bedroom as cool as possible throughout the day. If you have the option, consider upgrading your home's insulation before warmer weather arrives – this can reduce the heat by up to 35%. You can also help to keep your home cool by adding shade to walls and windows through the use of awnings, blinds, shutters and curtains.
Keeping your home sealed during the hottest part of the day is another tried and true tactic for reducing indoor temperatures. Closing windows, doors, blinds and curtains can help to keep the heat at bay. On the other hand, you should open things up when cooling breezes arrive – an indoor-outdoor thermometer can monitor temperature differences to help you decide when it's the right time to open and shut.
Of course, all of those measures may still not be enough to beat the heat, in which case cooling options are your next step.
2. Fans in the bedroom
A 2022 study found that when using a fan, the temperature can rise by 3–4°C more before becoming uncomfortable. This means you can sleep easier in warmer weather without having to reach for something more expensive like the air con ––up until a certain point.
"Ceiling fans make your body feel cool (although they won't lower the actual room temperature) and so the effect is very immediate, focused, efficient and cost-effective," says CHOICE home cooling expert Chris Barnes.
One of the problems with cooling appliances like fans is that they can be a little loud. Making your room cool enough for sleep will be no help if your slumber is disturbed by excess noise.
Our expert ceiling fan reviews include a 'bedroom score' for each fan we test based on how well it performs at the lowest, quietest setting.
When using a fan, the temperature can rise by 3–4°C more before becoming uncomfortable
If ceiling fans aren't an option, a pedestal or tower fan may help. "Pedestal fans are the least effective option – but at times are unavoidable, particularly for renters on those unbearably hot days," says Chris.
Our tests of pedestal fans include a measure of how much noise they make. Anything below 35dB should allow you to sleep soundly, so look for models that can run at this level. CHOICE members can access our full reviews and filter the results to see which fans can be run at a minimum noise level below 35dB to help deliver a quiet, comfortable night's sleep.
Ceiling fans make your body feel cool so the effect is very immediate, focused, efficient and cost-effective.
3. Air conditioning for a cooler night
If air conditioning is an option for you, a system that runs quietly on a low fan speed is the best choice. "Most modern split systems can run very quietly on low speeds, around 20dbA or even less – that's extremely quiet," says Chris.
You'll also need the outdoor unit to run quietly, for your own sake – if it's near a bedroom window, for example – and also so that you don't disturb your neighbours. Again, most modern split-system outdoor units can run very quietly, as long as the system doesn't need to work too hard.
"Some models have quiet modes that reduce the noise of the outdoor unit, but this mode can also reduce the cooling power of the system," says Chris.
If you use a fan along with your air conditioning it'll move the air around more effectively so it won't need to work as hard
Running costs may be a consideration since air conditioners can be power-hungry appliances. Getting a cooler bedroom may be little consolation if the size of your power bill keeps you awake at night. "Running the system on a low fan setting and setting it to a moderate temperature should help reduce running costs," advises Chris.
And if you use a fan along with your air conditioning it'll move the air around more effectively so it won't need to work as hard, saving you even more.
A sleep setting on your air conditioner may also help. These can be programmed so that the unit turns off after a set period and may also adjust the temperature so that the system winds down operation gently and quietly.
4. Mattresses can be cool
Manufacturers make all sorts of wild claims when spruiking the benefits of their mattresses and while our test results show that mattresses rarely, if ever, live up to their advertised 'firmness' claims there's good news if you have a tendency to sweat or overheat at night.
The right mattress can make a difference. As part of our testing, we've measured how cool the mattresses in our tests really are.
Recently, for the first time ever, our testing found that some mattresses do live up to their claims of being 'cold', which means you could be closer to finding a mattress that can help you sleep comfortably if you 'run hot'.
CHOICE mattress expert Peter Zaluzny says: "We measured the insulation of all the mattresses in our test and eight felt cold or very cold, while three felt warm. This is a big shift from what we previously saw, which was most tested mattresses coming back as 'normal' (medium-warm)".
As part of our testing, we've measured how cool the mattresses in our tests really are. CHOICE members can read all the results and find out exactly which mattresses deliver on the promise of a cooler sleep.
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Stock images: Getty, unless otherwise stated.
